Winter Heart Rate Build Phase 3 months, 8-11 hours

This follows on from our winter base plan. This adds an increase in intensity but still keeps a week of between 8-11 hours.

This plan targets threshold and power gains. There is 1 gym session built in per week also.Ideal for the 9-5 worker as mid week workouts are short with the longer workouts added on the weekend.

The bike sessions can be done indoor or outdoor with the midweek sessions mainly aimed at turbo use to avoid the dark nights. Any terrain can be used as there is specific work in each workout to fit varied terrain.Weekend rides have an outline for you to follow which can fit in with riding with friends or a group, have your friends join in on some of the workouts to challenge each other.

You can do this phase and feel confident you will be race ready at the end of it.

Sample Day 2

1:00:00

weights 1 rep max

use tonight to find your 1 rep max for all the weight exercises.You may have done this in the past, but you can use this to re assess your 1 rep max.

Lift the heaviest weight you think you can manage for as many reps as you can manage, so you're roughly aiming for a weight you can only manage about 3-5 reps with.Do only 1 set for these, make a note of the weight and reps to work out the 1 rep max for each.Click on paperclip icon above for program.

Sample Day 3

1:00:00

Threshold Test

This is used to determine your Lactate threshold heart rate.It's important to get switched on mentally, and give your all for the 20 minute test.Record your weight first thing in the morning, as well as your resting heart rate.Warm up well, and try to always use the same warm up routine for each test.I would recommend a 20 minute warm up, with 5 mins easy, 5 mins tempo low cadence, 5 mins tempo high cadence, then 5 mins easy.Spin the legs out nice and easy for at least 10 mins after the test.The average you hold for the 20 minutes will be used as your LThr, put this number in to your settings in zones on training peaks and calculate the zones by selecting Joe Friels cycling zones (7).

Sample Day 4

1:30:00

Weights + Core

Be sure to keep good form, this is more important than lifting too heavy and having a jerky motion.Each set should feel hard for the last rep, but not to the point of failure.If in doubt over how to do any exercises please ask a member of staff to explain.Recovery is between 1 and 2 minutes between each set.Warm up on cardio equiptment to start, the treadmill is a good one to warm up all the muscle groups. 15-20 minutes.Stretch at the end of the session.

Note: If you have done 12 weeks already you can do the maintenance phase otherwise do month 1.

Sample Day 5

1:00:00

Recovery

NIce easy spin, small chainring.

Sample Day 6

2:00:00

3x10 zone 4 LThr lifting to zone 5

Warm up 20-30 minutes then do the 3x10 zone 4 intervals with the last minute lifting up to zone 5. Build steady into the zone, so don't worry if it takes upto a couple of minutes until you arrive in the correct zone.Try to keep the cadence high for these, so pedal over 90 RPM.Try to keep the cadence over 90 RPM, even on gradual hills, so use the gears accordingly.4 minutes rest between each one.

Sample Day 7

3:00:00

Group ride Build

Local group ride. These rides are good for learning group riding skills so you are comfortable in bunch events.Use a high cadence when sitting in the group and lift the pace up to zone 3 when doing your turn on the front.Practice a mixture of seated and standing climbs.Mix in with whatever the group is doing, so if some through and off is involved for example join in.

Sample Day 9

1:30:00

Weights + Core

Be sure to keep good form, this is more important than lifting too heavy and having a jerky motion.Each set should feel hard for the last rep, but not to the point of failure.If in doubt over how to do any exercises please ask a member of staff to explain.Recovery is between 1 and 2 minutes between each set.Warm up on cardio equiptment to start, the treadmill is a good one to warm up all the muscle groups. 15-20 minutes.Stretch at the end of the session.

Note: If you have done 12 weeks already you can do the maintenance phase otherwise do month 1.

Andrew Roche

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